Your Marathon Nutrition Plan

What should you eat before, during and after 26.2 miles? Find out in our marathon nutrition guide.

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News Eagle - Hawley, PA

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Posted Oct. 31, 2013 at 12:01 AM
Updated Oct 31, 2013 at 11:23 PM

Posted Oct. 31, 2013 at 12:01 AM
Updated Oct 31, 2013 at 11:23 PM

You’ve logged countless miles on the pavement. Mentally, you’re prepared to tackle the distance, all 26.2 miles of it. But no matter how much time and energy you’ve spent training for your first marathon, what you’ve eaten for breakfast can make or break your race.
Whether you’re competing in a marathon, triathlon or 5K, proper nutrition can help you get ahead of the pack, says professional triathlete Linsey Corbin. “As athletes, we're always stressing our bodies and pushing our physical limits. In order to do that, you have to support yourself nutritionally,” says Corbin, who has knocked out 15 Ironman competitions to date since 2006, finishing in the top 10 almost every single race.
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To power through the grueling Iron Man races—which consist of a 2.4-mile swim, a 112-mile bicycle ride and a marathon 26.2 mile-run—Linsey recognizes the importance of proper nutrition. Below, the seasoned marathoner offers her expert tips for what to eat before, during and after the big day to ensure optimal performance and recovery.
Week before the event: In the days leading up to the event, focus on consuming a high-quality, wholesome diet rich in fruit, vegetables, lean proteins and whole grains. Limit processed foods and dairy. “I eat really cleanly,” Linsey says. "Lots of fruits and vegetables and protein."
Night before the race: The old-school train of thought was that athletes should “carbo-load” the night before a race. Now, however, nutritionists are recommending marathoners to steer clear from big, carb-dense bowls of pasta; it’s important to get some protein, too. The night before an Iron Man, Linsey eats a clean, well-balanced meal consisting of a protein, a serving of whole-grains and vegetables. “A typical meal for me is grilled chicken, a sweet potato, some couscous, broccoli and a little dark chocolate for dessert,” she explains.
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